lol at ems comment yesterday- i wasnt having a dig at your comment about 5:30s sweets! just that(and we used to do our longer runs together) i still quite enjoy the 5:30's :) ..ps i almost puke at my 800 races-and its not even that fast!!!!!!!!!!!!!!!!!!!!

speaking of NOT fast and wanting to puke....hows that for a SEGWAY huh?huh? nudge nudge
-still got a stupid cough-still prone to coughing fits ..but am feeling better than i have in a week

plan 4x200@45s 2min recov 2x400@91s 1x600@2:17 3min recov 2x400@91s 2mins 4x200@45

actual(including min/kms)

200's 40(3:20) 43 (3:35) 41(3:25) 43(3:35)
400s 90(3:45) 89 (3:42) legs already tired-uh oh
600 2:18(3:50) OMG too tough
400 89(3:42) 88(3:40) feeling LOUUUUUUUSY
200s 43(3:35) 42(3:30) 41 (3:25) 37(3;05) was allowed to go faster in the last one

the set is about pacing-and im genereally sticking to what im told-even when people m running with run off

..so whilst i found it pretty tough- havng a cold probs doesnt help-AND the horrible wind down the back straight(noticeable in the 4 and 6) was not very pleasant

then out to dinner with my bf(who has been a bit grumpy last couple days...maybe ill smack him one ...lol.. better play nice or hell make me run ONE MILLION kilometres next week..ahhhhh i kill myself with my crap jokes...am laughing now ..ciao ciao